A new year brings fresh starts, and for many, that includes exploring more plant-based meals. This month, a Weekday Vegetarian challenge launches on Substack, offering weekly meal plans designed to make vegetarian cooking accessible and judgment-free. The core idea isn’t rigid adherence, but rather incorporating more meatless dinners into your routine, even if it’s just one or two per week.
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How the Challenge Works
Every Friday in January, subscribers receive a curated meal plan featuring five vegetarian dinners. These aren’t restrictive or overly complicated; recipes will range from quick stir-fries to more involved dishes like casseroles and lasagnas. The plans are designed for flexibility: skip meals, swap them around, or simply use them as inspiration.
The challenge also includes shopping lists organized by recipe, simplifying grocery trips. There’s an emphasis on transparency: recipes are rated by “degree of annoyance” to give a realistic expectation of effort required. Simple side dish suggestions are provided separately, allowing subscribers to customize their meals further.
Variety and Collaboration
The recipes aren’t limited to one style of cooking. Expect a mix of egg-based, tofu-based, and bean-driven dishes, alongside salads, soups, tacos, and more substantial meals. The challenge also features contributions from other food writers, including Meera Sodha, Ali Stafford, and Yasmin Fahr, adding diverse perspectives.
A Sample Recipe: Smoky Black Beans with Tomato Rice
To illustrate the approach, consider the featured recipe: Smoky Black Beans with Tomato Rice and Limey Avocado Chunks. This dish balances flavor with moderate effort.
Smoky Black Beans with Tomato Rice
Degree of Annoyance : Medium-Low (requires multiple pots but is otherwise simple)
Ingredients:
- 1 ½ cups vegetable broth or water
- 3 tbsp tomato paste, divided
- 2 tsp dried oregano
- 1 cup white or jasmine rice, rinsed
- 3 tbsp neutral oil
- 1 small yellow onion, chopped
- Salt and pepper
- 1 garlic clove, minced
- 1 tbsp smoked paprika
- ¼ tsp ground cumin
- Pinch of cayenne
- 3 cups cooked black beans (with ½ cup liquid) or two 15-oz cans, drained
- 2 cups shredded red cabbage
- 2 avocados, chunked
- 1 lime, juiced
Instructions:
- Combine broth, 2 tbsp tomato paste, and oregano. Simmer with rice for 15-20 minutes.
- Sauté onion in oil until soft. Add garlic, remaining tomato paste, paprika, cumin, and cayenne. Stir for a minute.
- Add beans and liquid; heat through.
- Combine avocado and cabbage with lime juice.
- Serve rice and beans topped with the avocado-cabbage mixture.
The Goal: Sustainable Habits
The Weekday Vegetarian challenge isn’t about perfection; it’s about progress. The emphasis is on making small, sustainable changes to incorporate more plant-based meals into everyday life. Whether you aim for five meals a week or just one, the goal is to build a healthier, more flexible relationship with vegetarian cooking.
The challenge encourages readers to adapt recipes to their preferences, prioritize convenience when possible, and avoid unnecessary pressure. Ultimately, the key takeaway is simple: start somewhere, and don’t overthink it.
